Welcome.
This is a very brief introduction to interoceptive awareness or more simply body awareness.
This level of awareness is useful for more obvious body states such as hunger or needing to go to the restroom,
But it can also help us become more mindful of other states,
Such as our heart rate,
Our emotions,
How we feel after eating a big meal in our digestive system.
With this awareness,
We can make more conscious decisions about what we eat,
Understand how we feel in different environments,
And make adjustments in our lives to feel more physically and emotionally balanced.
An example of how this is used in everyday situations would be understanding when you're working too hard and you're getting burnt out before the crash and knowing,
You know,
I need to schedule in some downtime.
This can also be the difference between feeling the heat on your skin in your face when you're becoming angry before you lose your temper.
So as we learn to pick up on these subtle cues,
The more we're able to adapt to make sure that we're happier and healthier.
So settle in for this next very brief,
But very powerful meditation.
I'd like you to begin by sitting comfortably in a chair,
Relaxing your hands in your lap.
Close your eyes or gently gaze at the floor in front of you.
Take a few moments to make any subtle adjustments you need to in order to become more comfortable.
When you're ready,
Gently turn your awareness to your breath.
If possible,
You're breathing in and out through your nose,
Keeping your breath relaxed and natural.
You're not seeking to control the breath in any way.
With each exhale,
See if you can relax more deeply into your chair,
Feeling completely supported by the chair and the earth beneath you.
As always,
If you feel any discomfort during this meditation,
Stop,
Allow your breathing to return to normal and relax.
And last,
Don't worry if you have any trouble becoming aware of certain organs or bodily states as we go through this meditation.
Just be mindful and follow as well as you can.
Some parts of this activity will feel easier than others.
But for the next few moments,
I'd like you to simply notice your breath.
Notice your inhalation and your exhalation.
You may notice other aspects of the breath,
Such as your ribcage expanding on the inhale,
Contracting on the exhale.
You may notice your belly as it rises and falls.
You may even feel cooling sensations on your nostrils every time you inhale and warmth every time you exhale.
Simply notice these different states using all of your senses.
Before we move on,
See if you notice any emotions in this area,
Such as serenity,
Amusement,
Peacefulness,
Something else.
Just become aware.
Now I'd like you to draw your awareness to your stomach.
Notice if the area around your belly is experiencing any sensations,
Such as relaxation or tightness.
Notice if you feel hungry.
If your belly is empty or full,
If you've just eaten.
What other sensations do you notice around your stomach and belly?
Try to observe them with curiosity and without judgment.
Perhaps it's not so much a feeling of fullness as much as you feel heat in your belly.
Now,
Notice any emotions that might be linked to your stomach.
For example,
Sometimes people have beliefs around the food they eat,
Feeling guilty if they've eaten a particular food,
Or proud if they've eaten healthfully.
Or perhaps you feel joy as you call to mind a pleasant meal you've just enjoyed.
Or even a little regret if there's something that you ate and you knew it wasn't good for you and you're feeling some of those effects now.
Try to notice these emotions without judgment.
Next,
Draw your awareness to your brain.
Does your mind feel clear and alert?
Foggy and fatigued,
Almost bubble-headed?
Or maybe you're sensing something else altogether.
Scattered thoughts?
Perhaps your face feels cool or warm.
What else do you notice?
And before we move on,
Are there any other emotions that you notice associated with your brain?
If thoughts surface here,
Turn them into clouds and allow them to float by.
This may happen a few times and that's completely natural.
Notice the thoughts.
Allow them to float by.
And if it's helpful,
Return to your breath.
Your breath is your anchor.
Breathing calmly in and out through your nose.
And last,
Draw your awareness into your heart space.
Can you hear your heart beat?
Or perhaps you feel your heart beating in your chest or hear it in your head.
Perhaps as you've drawn awareness to your heart and you're taking breaths in and out,
You notice it becoming more relaxed.
And your heart beat softening,
Being more gentle and steady.
When you focus on your heart,
What do you sense?
And what do you feel?
Before we close,
Gently return to your breath.
Simply inhaling and exhaling.
Not trying to control the breath in any way.
Taking one final pass at your body.
Noticing first,
Physical sensations.
Next,
Noticing thoughts that float up.
Noticing any images that might surface in your mind's eye.
And finally,
Noticing any emotions.
With repeated practice,
You'll begin to understand these states a little better.
Emotionally,
Physically,
And mentally.
And even more important,
You'll be able to use that information to guide decisions that you make in the external world.
Because you'll be better equipped to understand when you're becoming upset and need to retreat,
If you need some down time,
Whatever it is.
Just knowing what you need for yourself.
So take a few more breaths here.
In and out through your nose.
Relaxing your mind.
Relaxing your body.
And whenever you're ready,
Gently rock your head from side to side.
Kind of wiggle your fingers and toes.
And come back into this moment.
Open your eyes whenever you're ready.
Thank you for joining me.
